The Glycemic Index (GI) measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. The lower the number, the slower the absorption. The numbers are percentages compared to a reference food, in this case glucose, at 100%.

High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; its almost the same as eating table sugar.

What is the Glycemic Load (GL)?
The GI tells you how fast foods spike your blood sugar. But that won’t tell you how much carbohydrate per serving you’re getting. That’s where the Glycemic Load measurement is a great help. It measures the amount of carbohydrate in each serving of food. Foods with a GL under 10 should be your first choice for carbs. Foods that fall between 10 and 20 on the GL scale have a moderate affect on your blood sugar. Foods with a GL above 20 will cause blood sugar and insulin spikes, so try to eat those foods sparingly.

Food

GI

Serving Size (g)

GL

CANDY/SWEETS

Honey

87

1 Tbs

3

Jelly Beans

78

1 oz

22

Snickers Bar

68

60g (1/2 bar)

23

Table Sugar

68

2 Tsp

7

Strawberry Jam

51

2 Tbs

10.1

Peanut M&Ms

33

30 g (1 oz)

5.6

Dove Dark Chocolate Bar

23

37g (1 oz)

4.4

BAKED GOODS & CEREALS

Corn Bread

110

60g (1 piece)

30.8

French Bread

95

64g (1 slice)

29.5

Corn Flakes

92

28g (1 cup)

21.1

Corn Chex

83

30g (1 cup)

20.8

Rice Krispies

82

33g (1.25 cup)

23

Corn pops

80

31g (1 cup)

22.4

Donut (lrg. glazed)

76

75g (1 donut)

24.3

Waffle (homemade)

76

75g (1 waffle)

18.7

Grape Nuts

75

58g (1/2 cup)

31.5

Bran Flakes

74

29g (3/4 cup)

13.3

Graham Cracker

74

14g (2 sqrs)

8.1

Cheerios

74

30g (1 cup)

13.3

Kaiser Roll

73

57g (1 roll)

21.2

Bagel

72

89g (1/4 in.)

33

Corn tortilla

70

24g (1 tortilla)

7.7

Melba Toast

70

12g (4 rounds)

5.6

Wheat Bread

70

28g (1 slice)

7.7

White Bread

70

25g (1 slice)

8.4

Kellogg’s Special K

69

31g (1 cup)

14.5

Taco Shell

68

13g (1 med)

4.8

Angel food cake

67

28g (1 slice)

10.7

Croissant, Butter

67

57g (1 med)

17.5

Muselix

66

55g (2/3 cup)

23.8

Oatmeal, Instant

65

234g (1 cup)

13.7

Rye bread, 100% whole

65

32g (1 slice)

8.5

Rye Krisp Crackers

65

25 (1 wafer)

11.1

Raisin Bran

61

61g (1 cup)

24.4

Bran Muffin

60

113g (1 med)

30

Blueberry Muffin

59

113g (1 med)

30

Oatmeal

58

117g (1/2 cup)

6.4

Whole wheat pita

57

64g (1 pita)

17

Oatmeal Cookie

55

18g (1 large)

6

Popcorn

55

8g (1 cup)

2.8

Pound cake, Sara Lee

54

30g (1 piece)

8.1

Vanilla Cake and Vanilla Frosting

42

64g (1 slice)

16

Pumpernickel bread

41

26g (1slice)

4.5

Chocolate cake w/chocolate frosting

38

64g (1 slice)

12.5

BEVERAGES

Gatorade Powder

78

16g (.75 scoop)

11.7

Cranberry Juice Cocktail

68

253g (1 cup)

24.5

Cola, Carbonated

63

370g (12oz can)

25.2

Orange Juice

57

249g (1 cup)

14.25

Carrot juice (freshly made)

43

250g

10

Hot Chocolate Mix

51

28g (1 packet)

11.7

Grapefruit Juice, sweetened

48

250g (1 cup)

13.4

Pineapple Juice

46

250g (1 cup)

14.7

Soy Milk

44

245g (1 cup)

4

Apple Juice

41

248g (1 cup)

11.9

Tomato Juice

38

243g (1 cup)

3.4

LEGUMES

Baked Beans

48

253g (1 cup)

18.2

Pinto Beans

39

171g (1 cup)

11.7

Lima Beans

31

241g (1 cup)

7.4

Chickpeas, Boiled

31

240g (1 cup)

13.3

Lentils

29

198g (1 cup)

7

Kidney Beans

27

256g (1 cup)

7

Soy Beans

20

172g (1 cup)

1.4

Peanuts

13

146g (1 cup)

1.6

VEGETABLES

Potato

104

213g (1 med)

36.4

Parsnip

97

78g (1/2 cup)

11.6

Carrot, raw

92

15g (1 large)

1

Beets, canned

64

246g (1/2 cup)

9.6

Corn, yellow

55

166g (1 cup)

61.5

Sweet Potato

54

133g (1 cup)

12.4

Yam

51

136g (1 cup)

16.8

Peas, Frozen

48

72g (1/2 cup)

3.4

Tomato

38

123g (1 med)

1.5

Broccoli, cooked

0

78g (1/2 cup)

0

Cabbage, cooked

0

75g (1/2 cup)

0

Celery, raw

0

62g (1 stalk)

0

Cauliflower

0

100g (1 cup)

0

Green Beans

0

135g (1 cup)

0

Mushrooms

0

70g (1 cup)

0

Spinach

0

30g (1 cup)

0

FRUIT

Watermelon

72

152g (1 cup)

7.2

Pineapple, raw

66

155g (1 cup)

11.9

Cantaloupe

65

177g (1 cup)

7.8

Apricot, canned in light syrup

64

253g (1 cup)

24.3

Raisins

64

43g (small box)

20.5

Papaya

60

140g (1 cup)

6.6

Peaches, canned, heavy syrup

58

262g (1 cup)

28.4

Kiwi, w/ skin

58

76g (1 fruit)

5.2

Fruit Cocktail, drained

55

214g (1 cup)

19.8

Peaches, canned, light syrup

52

251g (1 cup)

17.7

Banana

51

118g (1 med)

12.2

Mango

51

165g (1 cup)

12.8

Orange

48

140g (1 fruit)

7.2

Pears, canned in pear juice

44

248g (1 cup)

12.3

Grapes

43

92g (1 cup)

6.5

Strawberries

40

152g (1 cup)

3.6

Apples, w/ skin

39

138g (1 med)

6.2

Pears

33

166g (1 med)

6.9

Apricot, dried

32

130g (1 cup)

23

Prunes

29

132g (1 cup)

34.2

Peach

28

98g (1 med)

2.2

Grapefruit

25

123g (1/2 fruit)

2.8

Plum

24

66g (1 fruit)

1.7

Sweet Cherries, raw

22

117g (1 cup)

3.7

DAIRY

Ice Cream (Lower Fat)

47

76g (1/2 cup)

9.4

Pudding

44

100g (1/2 cup)

8.4

Milk, Whole

40

244g (1 cup)

4.4

Ice Cream

38

72g (1/2 cup)

6

Yogurt, Plain

36

245g (1 cup)

6.1

MEAT/NUTS

Very low GI and GL

Follow these tips for fat busting meals:

Avoid potatoes and other white foods, like white rice, sugar and salt.

Try making protein the focus of each meal. It kicks your metabolism into higher gear. All meats, fish and poultry are the real “guilt-free” foods. The protein will help you handle insulin better, build muscle and repair tissue-all essential for staying lean and preventing diabetes.

Snack on nuts and seeds. They are a good source of protein and have Omega 3s.

"Vitamin C 300 mg? No distinction between L and D ascorbic acid? No L-lysine? One name: Linus Pauling! To summarize, chronic scurvy, chronic dehydration and sugar overload is responsible for most illness in our country. The AMA doesn't have a clue. I take 25 gm of pure L-ascorbic a day and 5-10 gm of L-lysine, along with a very good multi that contains no copper or iron (I am an Atkins dieter, there's plenty of both in my steak). Over the last six months I have turned my health and appearance around. I'm going on 36 and I feel better than I did at twenty six which is the age of my younger brothers and I can run circles around them. I couldn't do that a year ago. Your vitamin picks seem good but you really need to look at L-ascorbic and L-lysine a lot closer. And emphasize that meat eaters shouldn't be taking in iron and copper though supplementation."

Diabetes Resources

Luckily, there's good news. Whether you're at serious risk for diabetes or have already been diagnosed as diabetic, there are many ways you can take back your health. Eating high-glycemic foods for a prolonged time can lead to elevated blood sugar levels, glucose intolerance and eventually diabetes. Here are some resources on healthy living and keeping your diabetes in check...

A keto diet for beginners - A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. Sat goodbye to prediabetes and metabolic syndromes. Here you’ll find visual guides, recipes, meal plans and a simple 2-week get-started program, all you need to succeed on keto.

You are what you eat, they say, but taking full responsibility for food and healthy eating in your life can be quite a challenge. Especially nowadays, in the modern world, we are all surrounded by temptations to consume too much, and too much of the wrong thing. And not only temptation - a whole industry is devoted to persuading us to indulge ourselves to excess.

And what if your challenge is in the other direction? What if you have been depriving yourself unhealthily, and are trying to return to a more balanced approach? All that pressure is no help to you either.

Of course you need to take practical measures to manage your food intake and establish a good and healthy routine, but you will be much more likely to succeed at this if you focus on the psychological aspects of nutrition and eating. And this is where hypnosis can really help you.

The following food and healthy eating hypnosis downloads are based on a solid understanding of the psychological underpinnings of unhealthy consumption. You can find a download to help you comfortably, easily and effectively take control of how food contributes to your healthy lifestyle...

Are you struggling with weight loss? Hypnosis can provide the extra motivation and determination to keep you moving in the direction of your goals, and help you escape the many food traps that can cause weight gain.

Self hypnosis for weight loss is the perfect tool for re-educating your unconscious mind - the part that creates cravings and impulses - to give you back real choice in what you eat. You know that a real and permanent change in your weight only comes with a change in lifestyle, not through fad diets that you can't possibly keep up over the long term. The following weight control hypnosis downloads can help you make those changes, and far more quickly and easily than you ever imagined possible.

Why is hypnotherapy so much more effective than just dieting alone? Because it lifts you out of a double bind. On the one hand, faddy dieting and unnatural calorie restriction actually causes your body to store fat more effectively, and create cravings for high-calorie, unsatiating foods. In addition, feeling 'deprived' on a daily basis is eventually going to drive you to bingeing and rebellion, no matter how strong your self-control. In short, hunger always wins in the end.

Break the patterns and habits of poor or over eating and take control of your hunger and weight.

Taking a psychological approach with hypnosis deals with the hidden patterns behind poor eating and over-eating at the same level as they occur - deep in your unconscious mind. That's why it's so much more effective. Taking control back and giving your body the foods it needs will make maintaining a healthy weight natural and easy.

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One thing which has always put me off transforming myself is the thought of doing it in front of other people. It does not matter if they are male or female, I want to step out into the world as a transformed person and not let them see the me which existed beforehand. Life’s not that perfect, but over the last year I have decided to turn my home into a gym. That does not mean buying a lot of expensive equipment, it just means learning how to use the home to my advantage. Here’s why I’ve found working out at home to be really good for me...

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